Thursday – 6/6/2019
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)In Teams of 2:
35min. running clock...
2 Rounds:
50 Cal Assault Bike
50 Toes-To-Bar
immediately into:
2 Rounds:
50 Cal [...]
Wednesday – 6/5/2019
CFD - CrossFitWeightliftingBack Squat (1 Rep Max)15 min to establish 1 RM back squat
Around min 9, you will want to be around 95%-100%
Min 10-15 you [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: (40sec. on 20 sec. off)
Station 1.)Max Ball Slams 30/20
Station 2.) 12/9 Cal Row
Station 3.) Plank
Station [...]
Tuesday – 6/4/2019
CFD - CrossFitWarm-upMetcon (No Measure)8 min EMOM
(1) 10/7 Cal Bike
(2) 10/7 Cal SkiAiming to get your heart rate up before the workoutWeightliftingBench [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)"MASH"
0-10min...
3 Rounds:
250m Row
200m Run
10-20min...
2 Rounds:
40 Front Rack Lunges 95/65
20 Burpee [...]
Monday – 6/3/2019
CFD - CrossFitMetconWood (Time)5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24"
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 MinuteIn honor [...]